Of course, there’s a certain pressure on those last 26.2 miles.

Marathon day represents months of dedicated training culminating in a single eventthat’s some high stakes right there.

Even well-trained runners can sabotage their performance by making common race day mistakes.

Here’s how to avoid the most significant pitfalls that can derail your marathon experience.

The easiest way to avoid this is making sure you start in the correct corral.

Anything new introduces unnecessary risk and potential complications.

The basics of proper fueling:

Eat a familiar breakfast two to three hours before the start.

Begin fueling early in the race (usually around 45-60 minutes in).

Take in 30-60g of carbohydrates per hour.

Stay consistent with your hydration strategy.

Don’t skip aid stations early because you “feel good.”

I like tovirtually peruse the course, if your race has that option.

Essential planning elements:

Know the exact race start time and location.

Plan your transportation and parking.

Familiarize yourself with the course map.

Check the weather forecast and plan accordingly.

Improper warm-up

Either skipping your warm-up entirely or warming up too vigorously can impact your race performance.

Proper warm-up guidelines:

Do a small warm-up 30-45 minutes before race time.

Keep it light and easy.

back up your energy for the race itself.

Chafing is so real, and so painful.

Failure to account for weather conditions can lead to serious performance issues or even medical emergencies.

Weather considerations:

Check the forecast several days in advance.

Dress for temperatures 10-15 degrees warmer than actual.

Bring throwaway layers for cold starts.

Apply sunscreen and anti-chafing products as needed.

Adjust your pace goals for extreme conditions.

Mental game mistakes

A marathon is as much a mental challenge as a physical one.

Poor mental preparation can derail your race regardless of physical readiness.

Mental preparation tips:

Prepare mantras for tough moments.

Practice visualization before race day.

Break the race into manageable segments, like"I just have three miles left.

Thats one mile, three times.

Proper tapering guidelines:

Maintain regular running routine with reduced volume.

Don’tcompletelyrest for multiple days.

Keep some intensity in your shortened workouts.

Stay active with light walking.

Having a solid post-race plan is crucial for both safety and recovery.

Essential post-race considerations:

Arrange a meeting spot with family/friends.

Pack warm, dry clothes for after.

Know medical tent locations.

For more,here’s how I recover smartfrom long runs.